Originally Posted by waterrockets

This....



Tempo stuff is SO freaking effective. Other than that, go look at the recipe thread and experiment a bit. Generally, make sure you are getting a mix of push and pull-type threshold work in. The tempo stuff is push (pushes threshold up from below). ZCI™s are pull, and they are great too, but there are dozens of effective workouts. Depends on your courses vs. trainer, weather, hills, wind, level of focus, time to train, etc.



A 1' test is all-out every pedal stroke, from the gun. You should get really close to your 5" power in the first 5". You should be setting power records at 20", 30", and 45" on the way to 60". Push through to 1:05 or so to make sure you have the best minute in there that you can do. Most importantly though: do not pace at all. Just go all-out like you're trying to break something.

Coming into a mild hill is a good course for me. I get to enjoy the acceleration for the first 10", and that keeps my sprint as part of the test. The hill then keeps a cap on my speed so I'm not fighting any feelings of spinning out.